WOD: Option 1: 1 mile Run 21 Clean & Jerks (155/105) 800m Run 21 Clean & Jerks 1 mile Run Option 2: 25 min AMRAP 50 Hang Power Cleans (45/35) 20/15 Calorie Bike 50 Shoulder2Overhead 20/15 Calorie Bike 50 Back Squats
WOD: Option 1: Open Workout 20.5 Partition as needed 40 Muscle-Ups (burpee pull-ups) 80 Calorie Row 120 Wallballs *20 min cap* Option 2: 10 Rounds 5 Jump Squats 10 Plank K2E's 5/7 Calorie Bike 10 Alternating Single DB Curl & Press
WOD: Option 1: "The Dual Duel" Teams of 3 30 min AMRAP 8 DB Hang Snatch 3 Shuttle Runs 8 Burpee Box Jump Overs 3 Shuttle Runs *1 partner at a time* Option 2: EMOM x 30 GOAT![]()
WOD: Option 1: "Head over Heels" 5 min AMRAP Toes2Bar emom 9 Deadlifts (185/135) --rest 2 mins-- 5 min AMRAP Handstand Push-Ups emom 9 Deadlifts mods: candlestick lifts, sit-ups, Knees2Elbows DB Deadlift, Good Mornings, Push-ups, DB Push Press Option 2: 20 min AMRAP 30 Banded Good Mornings 30 Banded Skaters 30 Half Swings 30 Hollow Hold Flutter Kicks
WOD: "Walk the Line" Option 1 & 2: 5 Rounds 9 Chest2Bar Pull-Ups 30' DB Walking Lunge 60 Double-Unders 30' DB Walking Lunge Mods: 10 Alternating Reverse Lunges 12 Ring Rows 45 Banded Jacks 90 Single Unders
“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” -MLK Regular Schedule today WOD: Option 1: A. Hang Power Snatch x 1 B. "Comptrain Standard" 5 min AMRAP 10 Thrusters (95/65) 10 Bar Facing Burpees 10 Power Cleans 10 Bar Facing Burpees 10 Hang Power Snatches 10 Bar Facing Burpees Option 2: 25 min AMRAP 25 DB Bench Press (35's/25's) 25 Floor2Bar Touches 25 Sit-Ups 25/20 Calorie Row
WOD: Option 1: "Double or Nothing" 30 Power Snatches (135/95) 200 Double-Unders 1 mile Run Option 2: 20 min AMRAP 20 DB Snatches 15 MB Knee-Ups 10 Shuttle Runs
WOD: Option 1: Open Workout 19.5 33 - 27 - 21 - 15 - 9 Thrusters (95/65) Chest2Bar Pull-Ups *20 min cap* Option 2: 20 min AMRAP 20 Ring Rows 20 MB Bear Hug Squats 20 BW Twists (L/R=1) 20/15 Calorie Machine
WOD: Option 1: "Best out of Three" 5 min AMRAP x 3 Rounds 3 Box Jumps (30/24) 6 DB Snatches (50/35) 9 Hand Release Push-Ups --rest 2 mins btw rounds-- Option 2: 25 min EMOM GOAT![]()
WOD: Option 1: "Lost in Sauce" 3 min AMRAP 400m Row 21 Overhead Squats (115/85, 95/65) Max HSPUs (DB Push Press 50/35, 35/25) --rest 3 mins-- 3 min AMRAP 400m Row 18 Overhead Squats Max HSPUs --rest 3 mins-- 3 min AMRAP 400m Row 15 Overhead Squats Max HSPUs --rest 3mins-- 3 min AMRAP 400m Row 12 Overhead Squats Max HSPUs Option 2: 5 Rounds 20 Air Squats 15 OH Plate Sit-Ups (25/15) 10 DBL DB SH2OH (35/25) 10 Single DB Curls 20 Bridges (3 sec hold at top) 15 Plate V-Ups 10 DBL DB SH2OH 10 Single DB Tricep Extension
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